|
|
|
|
|
|
|
Welcome to the PainSupport Newsletter
|
|
Editor: Jan Sadler of PainSupport
|
No.180, March 2010
|
|
|
|
|
|
|
|
Pain and
Emotions
|
|
by Jan Sadler
of PainSupport
|
|
|
|
© Jan Sadler www.painsupport.co.uk
March 2010
|
|
|
|
|
How we view our pain is crucial
to how we feel it and deal with it. All the latest research studies
confirm the view that our emotions affect our pain, and our pain can
affect our emotions. This does not make your pain 'all in your head',
'imaginary' or 'less real'. Long-term pain is a complex condition that
involves many systems in your body as well as any actual physical pain
from discs, joints, muscles, etc.
|
|
|
|
We often underestimate the power of our emotions to
increase our pain. Pain consists of at least two elements, the physical
pain and then the emotions around it. Strong negative emotions cause
physical tension, which increases pain. They also create our body's
'stress response'. The stress response produces adrenaline which also
increases pain.
|
|
|
|
Pain itself can also affect how we feel, this is where we
need to understand our pain so it does not cause so much fear, anger or
sadness. There's nothing wrong with having negative feelings. However,
it's important to be able to express those feelings in a constructive
way.
|
|
|
|
Feelings that are not expressed stay inside, causing
tension and further pain, they give us no peace. We need to learn to respond to
situations, not react emotionally.
|
|
|
|
Ways to reduce the power of negative emotions
|
|
1. Put things in perspective.
Realise that pain varies from day to day and from time to time. What
seems overwhelming at one moment can change and become tolerable in
another. An example might be how you feel on a sunny, warm day, out with
friends compared with a dull, wet day spend inside by yourself.
|
|
|
|
2. Realise that some emotions
are as the result of your reaction to the pain, such as labelling the
pain 'frightening' or 'dangerous'. This can be overcome by finding out as
much as possible about your condition and knowing what is
"normal" pain for you and what sort of pain it is safe to
filter out and ignore. If the pain is suddenly sharp or very severe you
will inevitably be more aware of it, but you can still reduce it through
relaxation and breathing exercises.
Of course, any new pain should be investigated.
|
|
|
|
3. On the other hand, some pain is caused by the tension
generated from strong emotions. For example, worries over your job,
relationship or money will cause stress and worsen your pain.
Understanding this can help you to cope better with it and find ways to
reduce the impact upon you.
|
|
|
|
4. Develop some new helpful
habits, such as pacing your activities. This means breaking activities
into small steps so you don’t try to push through pain. Pushing through
pain can cause frustration and an inevitable increase in pain levels.
|
|
|
|
5. Focus on enjoying the good
things of life, reading a good book, admiring a sunset, getting involved
in a hobby or interest, singing, laughing, chatting to friends, etc.
These small moments can add up to a more general relaxed attitude to life
and relieve the pressure of focussing on the pain.
|
|
|
|
6. If you look at the top of
any page of the PainSupport website or newsletter you will see the PainSupport
motto,
|
|
|
|
“... you
already have the power within you to reduce your pain.”
|
|
|
|
One of your principal powers is
the power of your breath to bring peace and calm to your body and mind to
reduce pain and stress. Your breath is like an anchor, you can return to
it whenever you want. By bring your attention to your breath you can
begin to feel calm and more in control.
|
|
|
|
You can do this exercise almost
anywhere, but if you can find a comfortable, quiet place, and just
concentrate on your breath, following it as it flows in and out. When
your mind wanders, as it will, just notice that it has done so, then
gently bring your attention back to your breath. Another method is to
repeat a word or phrase, e.g. ‘Peace’, ‘Calm’ or ‘Be still’, this can
work just as well. Try this
focusing exercise for just one or two moments or continue for 5, 10, 20
minutes at a time, whatever is best to you and the situation you're in.
|
|
|
|
7. Finally, talk about how you
feel with what friends it helps to release the tension of emotions
otherwise held inside, can help to put things in perspective and may
produce ideas for new ways forward.
|
|
|
|
Let go of -
|
|
Things you
can't control. Things you can't do for the moment. Negative feelings
towards your pain. Pushing yourself past your limits.
|
|
Focus instead
on bringing peace and comfort to your body.
|
|
|
|
© Jan Sadler of PainSupport, www.painsupport.co.uk
March 2010
|
|
|
|
More information
|
|
PainSupport’s page on emotions:
|
|
http://www.painsupport.co.uk/relief/10emotions.html
|
|
|
|
Log on to PainSupport for more helpful ideas, new friends, advice
and support.
|
|
www.painsupport.co.uk
|
|
|
|
Stress Reducing Tip
|
|
|
|
|
|
|
Deal with
difficult emotions
|
|
|
|
|
|
Write your emotion on
paper. Pour your anger, frustration, anxiety on to the paper. Keep
going until you have exhausted your emotion in the writing Don't
read what you have written. Destroy the paper safely when you’ve
done.
|
|
|
|
Please send us YOUR tips for quick ways to relax and reduce
stress.
|
|
RelaxTips@PainSupport.co.uk
|
|
|
|
It worked for me!
|
|
|
|
PainSupport
member Bronwen in Scotland
writes
|
|
|
|
I would like to suggest a small gadget that has helped me.
Sometimes it is the small things that get you down, such as not being
able to hold open the petrol delivery handle at the petrol station! I
found a small gadget called EASIFUEL via a friend with arthritis and it
does this for me. I find it very useful and it’s given me back
independence with this chore, before I relied on my husband to keep the
car filled up! It costs just £2.99 and is available from the UK
maker Easifuel:
|
|
http://www.easifuel.org
|
|
|
|
Please tell us!!
|
|
If you
try any product or therapy that helps you in some way, please let us know,
even if it only reduces symptoms a little, as it may help others too.
|
|
ItWorkedForMe@PainSupport.co.uk
|
|
|
|
Crutches don’t have to be grey!
|
|
|
|
Gok Wan’s webpage for people with ‘different issues’ has many
useful links to great disability aids – crutches don’t have to be grey!
|
|
http://www.channel4.com/programmes/how-to-look-good-naked/articles/with-a-difference-useful-links
|
|
|
|
Two more
useful links:
|
|
www.chicaidcrutches.co.uk
|
|
www.welcomemobility.co.uk
|
|
|
|
Are you getting a good night’s sleep?
|
|
|
|
|
A Good Night’s Sleep CD
|
|
Stress and pressure can seriously
affect our sleep. Learn how to gain a peaceful and tranquil night's sleep
right through the night - every night. This is a beautiful recording by
Jan Sadler, totally peaceful and relaxing, sleep virtually guaranteed!
|
|
|
|
Phil, PainSupport member in England, says,
|
|
“’A Good Night’s
Sleep’ is superb, it has restored me to excellent sleep quality after
years of dreadful insomnia. I can recommend it to anyone in pain or
'just' with insomnia, like me. It's life-changing. Thanks so much,
Jan.”
|
|
|
|
Listen to a
sample.
|
|
Go to either of these pages:
|
|
http://www.perfectrelaxation.com/sleepcds.htm
|
|
or
|
|
http://www.painsupport.co.uk/products/02tapes01.html
|
|
|
|
As always, proceeds from every
sale go towards the upkeep of the PainSupport site.
|
|
|
|
Food to reduce inflammation and pain
|
|
|
|
There are certain foods that are believed to help ease
inflammation and relieve the discomfort of arthritis. Oily fish, such as
salmon, tuna and mackerel are especially good for arthritis but linseed
(flaxseed) is also a rich source of essential fatty acids. It is said
that just one teaspoon contains about 2.5g of Omega-3 oils which are recommended
for reducing swelling.
|
|
|
|
The seeds can be used whole, but are more easily absorbed
by your body if they are lightly ground first. They have a nutty, buttery
flavour and can be added to yoghourt, and salads. You can also include
them in patties, burgers and cakes.
|
|
|
|
I mix them with ground sesame seeds, sunflower seeds and
pumpkin seeds. I have a tablespoon of the ground seeds in my porridge
oats for breakfast, very tasty, nutritious and may even ease
inflammation. You can buy them from most supermarkets and health food
stores.
|
|
|
|
Let me know
your pain relief tip
|
|
PainReliefTip@PainSupport.co.uk
|
|
|
|
Gentle Exercises
|
|
|
|
I think many of us are reluctant to exercise but on the Bupa
site there are some gentle exercises that are specially devised for
people with arthritis which are probably suitable for most of us. Taking
appropriate exercise is a cornerstone of managing long-term pain. It
reduces stress on joints and releases 'feel-good' endorphins which can
reduce pain and help lift depression. Get some advice from your doctor or
physiotherapist before you begin so that you're sure the exercises are
appropriate for your particular condition.
|
|
|
|
Scroll down the page in the link below for a list of videos:
|
|
http://hcd2.bupa.co.uk/fact_sheets/html/arthritis.html#8
|
|
|
|
Gentle exercises for backs on this page:
|
|
Bupa Back Exercises Video
|
|
|
|
PainSupport Newsletter
|
|
|
|
If you have friends who you think would like our newsletter,
you are welcome to forward it to them.
|
|
|
|
If you’re reading this and haven’t already signed up for your
own copy, just write to us and we’ll add you to our mailing list, PLUS
you’ll be first to hear of the latest news, offers, etc, AND receive the
PainSupport Tool Kit – an easy-to-use guide to pain relief methods!
|
|
|
|
Sign me Up!
|
|
signmeup@painsupport.co.uk
|
|
|
|
Tool Kit
|
|
|
|
|
Make yourself a Tool Kit! Use a
folder to keep notes of any self-management pain relief methods you find
useful.
|
|
|
|
Your Tool Kit is especially useful
during setbacks or when pain flares up. It will give you constructive
ideas to focus upon so you can move forwards and start to get your pain
under control.
|
|
|
|
NB Keep your Pain Logs in
your Tool Kit – you can find a link to them near the end of the
newsletter.
|
|
|
|
The
PainSupport Contact Club and Discussion Forum
|
|
|
|
An Invitation…
|
|
|
|
If you’re not already a member,
why not join our free, highly successful Confidential Contact Club and
Discussion Forum? Ease the pain by sharing life's ups and downs with
those who understand – and perhaps find some answers too. Here is message
recently received from S, a member of the PainSupport Contact Club,
|
|
|
|
"I really
enjoy being a member of the Contact Club, it’s such a rewarding
experience in every aspect. Thank you for an excellent site as well, it’s
much, much appreciated."
|
|
|
|
Join or Login the Contact Club for new friends...
|
|
http://www.painsupport.co.uk/data/cc_contactclub.asp
|
|
|
|
Join or Login the Discussion Forum…
|
|
Complete a separate short
registration form for the friendly and helpful PainSupport Discussion
Forum:
|
|
http://www.painsupport.co.uk/data/df_viewtopics.asp
|
|
|
|
Words of wisdom
|
|
|
|
Courage doesn’t always roar.
|
|
Sometimes courage is the quiet voice at the end of the day
saying,
|
|
I will try again tomorrow.
|
|
|
|
-- Author Mary Anne Radmacher
|
|
|
|
Keep Smiling…
|
|
|
|
You know when you’ve been taken over by technology
when…
|
|
|
|
1. You just tried to enter your password on the microwave.
|
|
|
|
2. You have a list of 15 phone numbers to reach your family
of three.
|
|
|
|
3. You call your son's beeper to let him know it's time to
eat. He e-mails you back from his bedroom, "What's for dinner?"
|
|
|
|
4. You chat several times a day with a stranger from India,
but you haven't spoken with your next-door neighbour yet this year.
|
|
|
|
5. Leaving the house without your cell phone, which you
didn't have the first 20 or 30 or 40 years of your life, is cause for
panic and turning around to go and get it.
|
|
|
|
- - Author Unknown
|
|
|
|
|
|
Editor’s Note
|
|
|
|
I hope you find the above ideas
useful. For more information and ideas for pain relief, please go to the
PainSUPPORT and/or Perfect Relaxation websites, addresses below.
|
|
|
|
All best wishes – and keep
smiling!
|
|
Jan at PainSupport
|
|
www.painsupport.co.uk
|
|
www.perfectrelaxation.com
|
|
|
|
Your FREE
Pain Logs!
|
|
Print off as many copies as you
need. They will help you keep track of your pain, find out what affects
it, and can be use for medical consultations, if necessary, to show your
doctor how your pain affects you.
|
|
|
|
a) www.painsupport.co.uk/enewsletter/painlevelslog.pdf
|
|
This log will be a record of
your actual pain level.
|
|
|
|
b) www.painsupport.co.uk/enewsletter/painfeelingsandactivitylog.pdf
|
|
This log will help you to
discover how your activities and feelings may affect your pain.
|
|
|
|
|
|
|
|
You may print the above
Newsletter for your own personal and private use but if you wish to use
all or part of it for any other reason, please ask first. Copyright belongs to Jan Sadler.
|
|
Many of the tips in this
Newsletter are not from medical sources, so please use your own
discretion or, preferably, check it out with your doctor, before trying
any of the suggestions. Please also have any undiagnosed pain checked out
by a doctor.
|
|
Products, sites and
organisations mentioned in the Newsletter are merely being brought to
your attention. Check everything yourself before purchasing or acting on
any of the information. PainSupport is not responsible for the content of
any other website mentioned. PainSupport NEVER passes on your email
address to anyone else without your prior permission.
|
|
We hope you enjoyed reading
this newsletter. However, if you'd rather not receive future PainSupport
newsletters, please let us know. unsubscribe@painsupport.co.uk
|
|
|
|
Copyright © Jan Sadler 2010
|
|
|
|
|
|
|
|
|